10 of The Best Leg Day Stretches You Can Do Post Workout

10 of The Best Leg Day Stretches You Can Do Post Workout

Stretching after a leg workout can help improve flexibility, reduce muscle stiffness, and enhance overall recovery. Here are 10 effective leg stretches along with easy-to-follow instructions:

1) Quadriceps Stretch:
  • Stand on one leg.
  • Bend your other knee, bringing your heel towards your buttocks.
  • Hold your ankle with your hand and gently pull your heel closer to your buttocks.
  • Hold for 15-30 seconds and switch sides.
2) Hamstring Stretch:
  • Sit on the floor with one leg extended straight.
  • Bend the other leg and place the sole of your foot against the inner thigh of your extended leg.
  • Reach forward toward your toes, keeping your back straight.
  • Hold for 15-30 seconds and switch sides.
3) Calf Stretch:
  • Stand facing a wall with one foot forward and one foot back.
  • Keep the back leg straight and the heel on the ground.
  • Lean forward, keeping the back knee straight until you feel a stretch in your calf.
  • Hold for 15-30 seconds and switch sides.
4) Hip Flexor Stretch:
  • Kneel on one knee with the other foot in front, forming a 90-degree angle.
  • Shift your weight forward, feeling a stretch in the front of the hip of the kneeling leg.
  • Hold for 15-30 seconds and switch sides.
5) Inner Thigh Stretch:
  • Sit on the floor with your legs spread wide.
  • Lean forward, reaching towards one foot, keeping your back straight.
  • Hold for 15-30 seconds, then switch to the other side.
6) Groin Stretch:
  • Sit on the floor with the soles of your feet together.
  • Hold your feet and gently press your knees towards the floor.
  • Hold for 15-30 seconds.
7) Seated Forward Bend:
  • Sit on the floor with your legs extended straight.
  • Hinge at your hips and reach forward toward your toes.
  • Hold for 15-30 seconds.
8) Piriformis Stretch:
  • Sit on the floor with one leg crossed over the other.
  • Hug your knee and gently twist towards the bent leg.
  • Hold for 15-30 seconds and switch sides.
9) Lunging Hip Flexor Stretch:
  • Step one foot forward into a lunge position.
  • Lower your hips and bend the front knee, keeping the back leg straight.
  • Hold for 15-30 seconds and switch sides.
10) Ankle-to-Knee Stretch:
  • Sit on the floor with one leg bent and the other crossed over, placing the foot on the outside of the bent knee.
  • Press the crossed knee towards the floor, feeling a stretch in the hip.
  • Hold for 15-30 seconds and switch sides.
Remember to perform these stretches gently and gradually, without bouncing, to prevent injury. Hold each stretch for 15-30 seconds, and breathe deeply to relax into the stretch.

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